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Tag Archives: accountability

Weight Maintenance Strategies

Posted on August 29, 2016 by

“It’s ironic that we foinspiredcus on weight loss, when the longest phase of your journey is maintenance!”  

Your road to weight loss was challenging and required tremendous discipline.  Now, you’ve reached the Maintenance Phase.  This phase is a bit different than weight loss and requires some different skills. Here are a few weight maintenance strategies to help keep that weight off for good!

The 6 Keys to Long-Term Weight Control:

EATING:

*Think PROTEIN first because it’s satisfying and harder to digest. Protein also increases the release of hormones that promote weight loss:  growth hormone (helps to preserve lean body mass and keep metabolism up) and glucagon (tells the body to mobilize fat).

*Follow a structured pattern of eating:  Breakfast, Lunch, and Supper with small snacks in between.

*Don’t swear off dessert entirely.  Use the 3-bite rule.

*Avoid banking calories:  It’s ineffective to starve all day so you indulge at your favorite restaurant for supper.  This is a recipe for disaster because going hungry for several hours sets you up for a pig-out.

*The Scale:  Weight yourself twice a week.

*Go back to basics:  If you’ve put on weight, try doing a mini jump start (Weight & Inches shakes).

*Remember the CONCEPT of eating:  “How little can I eat and still be satisfied?”

DRINKING:

*We can’t survive without water and should be drinking throughout the day.  Surgical patients, however, shouldn’t drink and eat simultaneously. Staying hydrated with water can prevent mindless snacking/overeating. Carbohydrates and calories in alcoholic drinks add up quickly. Drink in moderation.

VITAMINS:

*Everyone should take pharmaceutical grade vitamins, especially if you’re restricting your calories.

*1st Tier Vitamins:  Multivitamin and Essential Fatty Acid (EFA’s.)

2nd Tier Vitamins:  B-Complex, magnesium, and Vit. D (about half the population is deficient).

SLEEPING:

*The most successful patients who have lost weight and maintained get 7 or more hours a sleep every night.

*Sleep is needed to recover from the day.

*Cortisol levels will remain elevated from sleep deprivation and make weight loss even more difficult.

EXERCISE:

*Exercise becomes even more essential during the maintenance phase of weight loss.

*It helps you preserve lean body mass and keep metabolism up (especially resistance training).

* Concentrate your workouts:  quality is more important than quantity.  Even 15 minutes of out-of-your-comfort-zone exercising can help maintain your fitness level.

*Pick activities you enjoy:  If dancing to Latin music in a zumba class sounds nightmarish, choose another format like Boot Camp or a High Intensity Interval class (HITT).  If you’re an avid outdoors person, find good running/walking trails, go hiking, or biking.

PERSONAL RESPONSIBILITY:

*Make a conscious decision every morning to stay on track and focus on staying healthy.

*Surround yourself with supportive people.

*Reward Yourself:  It’s fun to set personal goals and reward yourself along the way. But, it’s too risky to reward yourself with food.  For every 3 months of weight maintenance, you could go to the movies, buy a new outfit, or take a little vacation.

Weight maintenance is often more challenging than weight loss.  Ultimately, no one can do this but you.  We will help you and support you, but we can’t do the work for you.  If you’re continuing to struggle, call and set an appointment with one of the CFWLS counselors to get back on track.

If you bite it, you must write it…

Posted on July 11, 2016 by

Weight Loss Mobile appYour food diary is a vital tool on your journey to lose weight.  Technological advances have made journaling so much easier and convenient.  Have you downloaded our free mobile app?  It tracks your food & fitness as well as water & weight loss progress!  Don’t have a smart phone? Good old fashioned pen and paper work just fine too. Some people claim that journaling is time-consuming and cumbersome.  The facts are that people who keep daily food diaries are much more successful with weight loss than those who don’t document.

Keeping a generic diary to record feelings and events can help with expressing emotions, aid in self-growth, and appreciating success and mistakes. Use a food/drink journal to increase awareness of your emotions in addition to what you’re putting in your mouth.  Here’s our top 5 reasons to keep a food diary:

  1. Helps to identify areas where changes need to be made
  2. Makes you cognizant of stressful, mindless eating
  3. Helps to pinpoint patterns of over-eating
  4. Provides an understanding of the source of calories
  5. Reveals where the surplus or deficit (protein or carbs) is

Dr. Clark and the counselors at the Center for Weight Loss Success especially want our patients to document protein, carbohydrates, and calories. We’re better able to provide support and assistance if we know exactly what you’re ingesting.

Don’t let the amount of calories you consume and where they’re coming from be a big mystery. Knowledge is power, and hiding from the truth isn’t going to bring you any closer to your ideal weight.  A recent study revealed people who kept a food journal six days a week lost almost twice as much as those who only recorded one day or less. This information is very impactful and advantageous. If you’re walking through the kitchen and feel like reaching for a cookie, you might think again if you have to record it!

Be accurate and honest when recording in your food diary.  If it goes in your mouth, it must be recorded.  All the “extras” add up.  For example, we recently had a medical client who was faithfully recording everything he ate daily, or so we thought.  It turned out, he had neglected to write down the dried cranberries he was sprinkling on his salad every day.  Those additional 25 grams of carbs and 20 grams of sugar made a big difference with his weight loss. Once discovered, the scale started moving again!

Tracking your intake may seem a bit time-consuming but pays big dividends and becomes easier with each passing day.  Take charge of your health!

Download the CFWLS free mobile app for iPhone at the App Store or for Androids at the Marketplace.

Change It Up When You Hit A Weight Loss Plateau

Posted on September 14, 2015 by

changeSuccess is a great thing but it is a rare person who doesn’t experience a plateau somewhere along the way.  You likely know how frustrating that can be!  Plateaus can kill your motivation, so the first thing you need to do is to take your focus off the scale. Your body is highly adaptive and goes through periods of adjustment. This would be a good time to concentrate on your behaviors and use alternative ways to measure your progress (i.e. your measurements or how your clothes are fitting).  If you hang in there, you will find that your inches will continue to shrink in spite of your weight staying stubbornly at the same number.  Just remember the word CHANGE.  You will need to “change it up” to work through your plateau.

With regards to what you are eating, below are a few quick “change” tips for continued success:

  • Change the frequency of your meals.  If you are currently eating 3 meals a day, save some of those calories for snacks in between meals and give your metabolic rate a boost.
  • Try to change what you are eating.  If you are having a carbohydrate snack mid-afternoon, try replacing it with a protein one and try moving your foods around and introducing new ones.
  • Surprise your body with calorie cycling.  While maintaining the same weekly calorie intake, vary it from day to day.  For example, if your daily intake is 1500 calories, try having 1200 one day and 1800 the next.

Combine these eating tips with the right attitude and fitness “change”, you will be happy as the scale soon reflects your efforts.

 

Doc Weight Loss – Weight Loss Tips to Use Right Now

Posted on February 25, 2015 by

Doc Weight Loss – Is It The Right Time For Weight Loss?

Posted on January 21, 2015 by

Is Life Getting In The Way Of Losing Weight?

Posted on January 19, 2015 by

chance or choiceIt’s so easy to let life get in the way when it comes to losing weight and taking care of yourself.  This happens even if intellectually you know the awesome benefits that await you.  Don’t let stress, fear or being overwhelmed hold you back.  It’s a fact that if you were at a healthy weight and took better care of yourself you would feel better, have more energy, be more productive and maximize your enjoyment of life and activities with those you love.  So what do you do??

You are the only one who can set yourself up for success and make the necessary changes.  I don’t say this to stress you out, I share this as a hard core reality so you can get past the anxiety of change and get on to less weight and more life!  It’s up to you and we are here to help you get past your barriers – you bring the motivation and determination and we can teach you the rest!

Here are some tips to get you started in the right direction:

Know Your Limits – What I mean is that I am giving you a prescription (permission) to NOT over-schedule yourself so you can get some “me” time in.  This means getting comfortable saying “No” to things that stress you out and prevent you from accomplishing your goals.  This can be done in a nice way so that guilt doesn’t take over.  Be sympathetic, but firm.  For example “I’m sorry, I cannot do this right now”.  Answer the “why” question if it comes up with honesty “It doesn’t fit with my schedule” or “I can’t do this but I can (fill in with something more reasonable)”.  Honesty is always best so you don’t lead people on and then  disappoint them later.  It’s ok!  There are only 24 hours in a day.  If you don’t fill your schedule with the things that mean the most to you, others will fill it in for you.  You will be serving them much better in the future if you are happy and healthy.

Get enough sleep and feel renewed for a change (not to mention the fact that your body will be storing less fat).

Learn to eat for energy and health not live to eat whatever is convenient and available (Weight Management University™ and My Weight Loss Academy teach you how to do this in your particular situation incorporating your favorite foods as well).

De-stress with creative and enjoyable (yes – I said enjoyable) fitness activities.  You may not believe me but I have seen so many people who “hate” fitness work it into their life and now they don’t let anything get in the way.

Day to day stress will always be a part of life but if you are healthier and happier, you will be able to handle what life sends your way.  Always remember, you are not alone.  We are here to help!

 

Doc Weight Loss – Avoiding Holiday Weight Gain

Posted on November 19, 2014 by

What Keeps You Motivated?

Posted on October 06, 2014 by

habitI was talking with a client the other day and I asked how many times they had attempted to lose weight and they replied “Every Monday”.  Perhaps this resonates with you.  You know how it goes.  Over the weekend you over-indulge and then feel bad on Sunday and sort of beat yourself up until you are “over yourself” and vow that Monday you will change and get back on track or get a fresh start.  That works great until around Wednesday (or hopefully even longer) and then you get stressed, someone/something upsets you, a saboteur in your life influences you and your efforts are all but over and you are back to your old ways of coping which often involves food.

So what do you do?  What will make that initial desire and zest to accomplish your goal become a reality and enjoyable way of life?  What will make the dynamic duo of desire and motivation sustainable?  Here are some steps that will help you keep your motivation going.

Start with setting a realistic goal.  What is it you want to accomplish?  Don’t make it too complicated but if it is a long-term goal (i.e. lose 20 pounds by January 1, 2013), you are going to need to set short term goals for each week so that you are not overwhelmed and set up for failure from the start.  If you don’t know where you are going, it’s hard to be very motivated.

Only you can determine what your motivation is – it is different for everyone.  It needs to be strong enough to sustain you.  Understand that your motivation can/will change as you progress towards your goal.  For example, you might have started out wanting to lose 20 pounds for a reunion but find that you feel so great and you have positively influenced the habits of your family that you want to incorporate  additional fitness and increase your lean body mass by a few percentage points and then run that 5K you have always wanted to do.

Envision yourself at your goal and focus on that during challenging times.  Surround yourself with like-minded people who positively influence you rather than sabotage your efforts.

Focus on the here and now and talk to yourself (you have to read Penny’s article).  Focus on the positive – the more you stay committed to each minute/hour/day…the closer you are to lifelong healthy habits and meeting/exceeding your goal.

Keep yourself in check with daily weights and a full body composition at CFWLS once a week.

Get help if you need it!  You don’t have to go it alone.  Weight loss shouldn’t be about deprivation.  It is about being satisfied, learning how what you eat affects you and your metabolism and having fun – really!  Life is too short otherwise.  If you are stuck, we are here to help!

Reward yourself along the way with a new class, fitness center membership, personal training, pedicure, new outfit – your choice.  You deserve to be happy!

 

Be Your Own Best Friend

Posted on September 22, 2014 by

we believeWhile it is true that a lot of people want to lose weight for health reasons, it is also true that people want to lose weight to look good. How we look on the outside greatly affects how we feel about ourselves inside. People who are at a healthy weight receive compliments from family and friends, and this improves their self-esteem in one way or another.

In contrast, overweight people are often criticized for being heavy or excluded from activities and this usually has a negative impact on their self esteem.  It may also lead to depression.  Hearing hurtful words like, “you are ugly”, or “we don’t have your size”, could pull your self-esteem to the ground. Experts point out that people with low self-esteem tend to eat more. Using this as a defense mechanism and they may not have the will power needed to exercise to help lose the extra weight. This means, if you are serious about shedding the excess weight, you should start conditioning your mind first.  Here are 6 positive actions you can start right now:

  • Convert negative thoughts to positive ones. Negativity prevents you from achieving your goals. A good dose of positive thought will increase your drive to lose weight and be physically fit. Instead of saying, “I can’t do it”, say, “I can do it”. Instead of saying “I do not have time for workouts”, say “I WILL find time to workout”.
  • Forgive yourself. Focus on progress instead of perfection. Losing weight and maintaining it is a gradual process.
  • Don’t blame your genes. Though your genetic makeup may play a part in your body shape and tendencies to gain weight, it is still YOU who makes the decisions on what to eat and how much you workout.
  • Keep track of your progress to help get you motivated. Keep a journal or a scrapbook where you post your weight losses and your feelings on your progress. It will act as an additional motivator in your weight loss journey.
  • Seek out positive people who have the type of lifestyle habits you are looking for.  They  provide inspiration and will have a great influence on your behavior. Receiving compliments from them can greatly boost your self-image. We all love recognition for our efforts and this adds to our motivation.
  • Be Happy. Your choice to be happy, healthy & positive is reflection of your love of yourself!

 

It’s All in Your Attitude!

Posted on September 15, 2014 by

your choice“I can’t exercise, I’m too _____________________”.  You fill in the blank.  Trust me, I’ve heard every excuse there is.  Yes, there are a few reasons that may get you an exercise pass but even then, there are usually a few things that you can do to get in some type of workout.

The most common excuse I hear is, ”I don’t have enough time”.   Oddly enough, the busiest people I know make it a priority and put it on their schedule.  Successful people will find the time.  Take a 10 minute walk during your lunch break or set your alarm 30 minutes earlier a few days a week.

“I’m too tired”.  What time of day do you feel your best?  It’s easier to get moving if you plan your workouts for the time of day that suits your energy levels.  Many find that a morning routine gives them the momentum to get through the day while others use their workout to unwind and distress   after a long day on the job.  Do what works best for you but you may have to try several timeslots    before you find the right fit.

“I don’t know where to start”.  How about a group fitness class?  Our instructors guide you through  exercises that will work all of your major muscle groups and there is no reading required!  If group  settings aren’t for you, a personal training session may be a good investment.

“I’ve tried this before”.  Yes, maybe you have.  Start again by setting small realistic goals and          remember the reason that you are working out.  Acknowledge your goals and find little ways to       reward yourself for accomplishing them.

Stick to a routine and you will start to notice a difference in the way you feel and maybe even in the way you look.  Do you find that each activity is getting easier?  Maybe you are just getting stronger!

Want to try something fun?  Check out a selection of quick and easy exercises that we have available for you on Doc Weight Loss through YouTube.  Our instructors and trainers have put together some exercises that require little or no equipment and can be done in the time that it takes you to read this article!  Also take a look at the board ‘Weight Loss Fitness’ on our Pinterest page!

Focus on what you CAN do—not on what you CAN’’T!